Hey guys been a bit busy lately so not had much time to check in here or do much running for that matter. Ive been promoted at work which is obviously great, but also really increased my workload so that's kinda consuming me at the moment, and every night when I get home im shattered and pretty much pass out on the couch. It still feels like a mixed blessing if im honest. Hoping to increase the mileage now this week onwards.
Carter. Fantasic work on the Ultra , and what a race report. I might just be crazy enough to try myself one day. Ali. Some great runs coming from you and a good 10k. 50 mins down, next time its going to be a 4 at the start of your finish time Nell. nearly as fast as me now buddy. lol. Ive got the Leeds Country Way relay up as my next race a week on Sunday. I did a reccie this weekend but walked it with the missus. 11.75 miles in 4 hours. Tis was a very scenic walk.
Carl. Excellent report, and a pretty decent time considering the course / heat as you described it. Deffo a run for 'the challange' and not for time then. I very well may enter next year and will remember to bring loads of sun-cream
p.s. Ill still take that RPHM place off you if you dont use it. Are you doing Chicago then?
Nell. On the money as ever. I did the Leeds parkrun on Saturday in 19.46 (4th fastest ever 5k) in pretty wet and slippy conditions, so I was happy with that. Then after that I pretty much consumed all of the Wine, cider and whisky that I could get my hands on. lol. Very sore head today, so a lickl jog / burpees / starjump type boot camp session for me at the park tonight.
BK. It was the club 5 mile handicap on Tuesday night. part grass, gravel and path and past Emmerdale farm for good measure. Did it in 34.20 averaged 6.55 min /mile. Was really tough going, and idid 10 miles in the end including the run there and back. Ouch.
So a 33 mile cycle ride on Wednesday night was just what the doctor ordered. NOT.
Carl. I used to go round Richmond park quite a bit as a kid, so have very fond memories of the place. Ill look to do this event next year if its decent, so race report please. p.s. Im just trying to picture where the loop is, so please enlighten me. Nell: Binned off the track session on Monday as some kids were having a bloody time trial bike race on it. psttt.
RE tempo runs. Dont stress to much about getting the pace right. on your 'tempos' you should be pushing hard, but at a pace that isn't too uncomfortable to sustain for however long you've decided to do the tempo for. Whatever that does to your mile splits will vary depending on the weather, your fatigue pre-run, and how long your tempos are.
But the ones you posted looked pretty good to me. I ran a bit of a hybrid tempo / fartlek 4 miler at lunch today where I ran 6 separate steady high pace tempos at my 5k speed, then eased down to a canter in between. Really good run, and legs feel like theyv'e done more like 10 miles as a result.
Ali: get a parkrun in tomorrow, I feel a PB is in the air.
No race for me this weekend, so I feel completley at sea. What will I do with myself??
They are pretty decent intervals BK. You were getting faster and faster for each interval. Good effort. The key next time is to get ALL of your intervals nearly identical. Its harder then it sounds. I think ive settled on a 200m, 400m, 800m, 1200m, 800m, 400m, 200m pyramid session followed by a couple of downhill sprints to get a strava segment that im currently 2nd on. You'll understand if you use the strava. lol
Carl. I did my local parkrun on saturday too. The heat was a killer. I went from a 6:30 lap to 7:00 to 7:20. Pretty decent positive splits . lol.
Im heading up to the park again tonight to do a speed session on the track. No thoughts on what ill do though. Carl, any ideas?? Tomorrow is my clubs summer handicap, so its 5 miles for the race, and then 5 miles there and back.